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Exercises  0 
nealtheman
Age 31 , BW 60.8
Join Date: 2016-10-20.
Following: 2.
Insert Post:
Your are on Wednesday 15, Feb 2017
-- Bodyweight: 59
☒ DELETE ₪ RENAME Records (PRs) # Overhead squats
VOLUME REPS SETS BEST EFF BEST INT
610 24 5 25 25
0.3 ~21.9 20 x 5 x 1 EFF 88% INT 80%
2+ ~27.4 25 x 5 x 1 EFF PR% INT 100%
2+ ~29.4 27.5 x 4 x 1 EFF PR% INT PR%
2+ ~30.1 PR 27.5 x 5 x 1 EFF PR% INT PR%
2+ ~30.1 PR 27.5 x 5 x 1 EFF PR% INT PR%

☒ DELETE ₪ RENAME Records (PRs) # Single leg iso holds
VOLUME REPS SETS BEST EFF BEST INT
5310 90 3 --- ---
~73.35 PR BW x 30 x 1 EFF --- INT ---
~73.35 PR BW x 30 x 1 EFF --- INT ---
~73.35 PR BW x 30 x 1 EFF --- INT ---

☒ DELETE ₪ RENAME Records (PRs) # OHP
VOLUME REPS SETS BEST EFF BEST INT
940 31 5 39.25 35
0.2 ~23.6 20 x 8 x 1 EFF 60% INT 57%
0.4 ~32.85 30 x 5 x 1 EFF 84% INT 86%
2+ ~39.25 35 x 6 x 1 EFF 100% INT 100%
2+ ~39.25 35 x 6 x 1 EFF 100% INT 100%
2+ ~39.25 35 x 6 x 1 EFF 100% INT 100%
↑ ...push to 7 next time

☒ DELETE ₪ RENAME Records (PRs) # Regular jumps
VOLUME REPS SETS BEST EFF BEST INT
1770 30 3 --- ---
~73.35 PR BW x 10 x 1 EFF --- INT ---
~73.35 PR BW x 10 x 1 EFF --- INT ---
~73.35 PR BW x 10 x 1 EFF --- INT ---

☒ DELETE ₪ RENAME Records (PRs) # Push ups
VOLUME REPS SETS BEST EFF BEST INT
590 10 1 --- ---
~73.35 PR BW x 10 x 1 EFF --- INT ---

☒ DELETE ₪ RENAME Records (PRs) # 45 degree
VOLUME REPS SETS BEST EFF BEST INT
590 10 1 --- ---
~73.35 PR BW x 10 x 1 EFF --- INT ---
↑ single leg x10

* 5kgx10
* 10kgx10
* 15kg 3x10
* Single leg +5kg x10
* L-sit
* 3x11/12s (alt w/ 45 degree)
* Machine shoulder press
* 3x8 (alt w/ 45 degree)
* Cycling
* 10mins @ 120-140bpm
* Weight
* 59kg
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Posts on February 15th